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Mango vs. Chokecherries — In-Depth Nutrition Comparison

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A recap on the differences between mango and chokecherries

  • Mango is higher in vitamin C, vitamin A, and folate, yet chokecherries are higher in fiber, vitamin K, vitamin B6, and manganese.
  • Chokecherries cover your daily fiber needs 62% more than mango.
  • Mango contains 52 times more vitamin C than chokecherries. While mango contains 36.4mg of vitamin C, chokecherries contain only 0.7mg.

Food varieties used in this article are Mangos, raw and Chokecherries, raw, pitted (Shoshone Bannock).

Infographic

Mango vs Chokecherries infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
Contains more CopperCopper +63.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +83.9%
Contains more IronIron +150%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +204.8%
Contains more SeleniumSelenium +183.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 0%
Contains more Vitamin CVitamin C +5100%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin EVitamin E +20%
Contains more FolateFolate +330%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B5Vitamin B5 +67.5%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin KVitamin K +597.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B3 ~0.672mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Chokecherries DV% diff.
Fiber 1.6g 17g 62%
Vitamin C 36.4mg 0.7mg 40%
Vitamin K 4.2µg 29.3µg 21%
Folate 43µg 10µg 8%
Vitamin A 54µg 2µg 6%
Vitamin B6 0.119mg 0.193mg 6%
Manganese 0.063mg 0.192mg 6%
Carbs 14.98g 33.88g 6%
Copper 0.111mg 0.068mg 5%
Calories 60kcal 156kcal 5%
Potassium 168mg 309mg 4%
Phosphorus 14mg 45mg 4%
Protein 0.82g 2.89g 4%
Calcium 11mg 40mg 3%
Iron 0.16mg 0.4mg 3%
Magnesium 10mg 21mg 3%
Vitamin B5 0.197mg 0.33mg 3%
Selenium 0.6µg 1.7µg 2%
Vitamin B2 0.038mg 0.058mg 2%
Choline 7.6mg 1%
Fructose 4.68g 5.38g 1%
Vitamin E 0.9mg 0.75mg 1%
Fats 0.38g 0.98g 1%
Zinc 0.09mg 0.19mg 1%
Net carbs 13.38g 16.88g N/A
Sugar 13.66g 14.22g N/A
Starch 0.87g 0%
Sodium 1mg 2mg 0%
Vitamin B1 0.028mg 0.029mg 0%
Vitamin B3 0.669mg 0.672mg 0%
Saturated fat 0.092g 0%
Monounsaturated fat 0.14g 0%
Polyunsaturated fat 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more WaterWater +35.7%
Contains more ProteinProtein +252.4%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +126.2%
Contains more OtherOther +108.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
1
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +340.3%
Contains more FructoseFructose +15%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.